When things happen in the CrossFit community they often resonate world wide...a quick click on the main page and BOOM, the world knows what is going on. Often we may not know the individual or hero or persons face that is posted but it makes an impact on us. It may either impact us on a small scale or big scale, negatively or positively. And sometimes we know exactly who is in the spotlight...for good or bad.

Last night I clicked on the Main Page to find Amanda Millers picture...this Amanda Miller July 16, 1985 - April 23, 2010. WOW, this was a girl who I competed against in Virgina last year who we fondly called, "Pistols" because of the tattoos on her abdomen. I watched her fight hard in Aromas and I even bought her a beer after the events. She was one of the ladies I was looking forward to watching at Regionals!!

I scanned her blog last night and it was heart rendering. An incredible battle against a nasty disease, Melanoma. She competed at last years CrossFit games in July as one of the fittest women in the country and shortly after she was diagnosed with cancer.

When looking at Amanda, you saw a fierce and determined woman. You would have thought she was invincible to anything. I see this in many of our athletes. It's like that feeling you had as a child, thinking you are invincible to anything. Cherish life and know that you are not invincible, make every day matter more than the one before!

Life is fragile. Seize the day and make sure to let your family and friends know how much they mean to you. To endure what she did with a smile is heroic. CrossFit lost a valuable member of the community on April 23rd. Tomorrow we will do the WOD posted on the mainpage today in honor of "Pistols".

4.26.2010

Look who's moving, NO it's not us, don't get alarmed! Our friends at CrossFit Delaware Valley are moving to Broomall in May 2010! If you have friends or relatives in the area make sure to let them know.

W.O.D. 4.27.10

courtesy of CrossFit Del Val

StrengthBench Press3-3-3-3-3

Metcon5 Rounds of:Box Jumps - one minuteRest - 30 seconds

'Rest' periods must be spent in a handstand hold

Quote:"Risk more than others think is safe. Care more than others think is wise. Dream more than others think is practical. Expect more than others think is possible."

No Sugar/Zone/Paleo/Primal Month:The month is coming to a close as we are in the last week of the challenge. How is it going? or is it? Did you give up? Going strong? How about those of you who have made it a lifestyle, any words of wisdom, things you have gone back to or kept out of your diet?

I have heard some great success stories from members. If you are one of them, feel free to post to comments on your successes or trials and tribulations.

Remember, if you recorded daily food entries in your journal please turn them in on 5/1. I will review and we should have our winner by mid May!

More info:Click here to get the information from the Nutrition talk with Chris Plentus.

Quote:"Show me a man who never failed and I'll show you a man who never tried anything hard enough."-Allen Waimsley

4.22.2010

All athletes begin at the same time and switch when the runner returns. When the runner comes back in, he/she goes to Station 1 (SDLHP) and everyone goes to the next station (SDLHP goes to Box Jumps, Box Jumps go to Med Ball Clean, Med Ball clean goes to the run).

Scoring: There will be an information exchange at each station, you will pass the number of reps to the next teammate. The final score will be the total # of reps (sum of SDLHP, Box Jumps, and Med Ball Clean), team with the highest # wins.

View:

If you missed the link in comments yesterday, our own Pukie Z was featured on the Affiliate Blog. Click here to check it out!

Quote:"Coming together is a beginning. Keeping together is progress.Working together is success."Henry Ford

Today is the day, our FREE Nutrition Workshop with Chris Plentus will be tonight at CrossFit KoP. The portion from 5-6PM will be a basic overview of nutrition (for those of you starting out on your journey). "Beginner: Zone, Paleo, and other Basics." The second portion of the session will occur from 6-7PM for the Nutrition GEEK in everyone (a tad more advanced). "Advanced: Pre and Post Workout; Refining Your Food."

You are welcome to come to either, but the Beginner will be more educational and the Advanced will be more FAQ and discussion. This will be FREE for members and non members!

If you plan on attending the "beginner" session please click here and print out this information.

Quote:"Earth provides enough to satisfy every man's need, but not every man's greed."~ Mohandas K. Gandhi

4.20.2010

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Community Note:There will be NO CrossFit Kids class this Sunday at 11am, I will be conducting the Warm-up for the March for Babies walk.

Quote:Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given, than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible it temporary.

Just in...a few NEW notes regarding the Beat the Streets fundraiser on Saturday 5/15 at 8AM @ CrossFit King of Prussia.

Donations:Donations of any quantity are welcome and will allow you to participate in the event. Unfortunately, Steve's Club currently does not offer a "registration site" (similar to the Fight Gone Bad sites many of you used last year), so we suggest that teams/individuals ask for donations as cash or checks (checks can made payable to CrossFit King of Prussia and it will then be rolled up into a larger donation to be paid directly to "Steve's Club"). Our goal as an affiliate is to raise $1K to to sponsor an athlete!

All athletes begin at the same time and switch when the runner returns. When the runner comes back in, he/she goes to Station 1 (Burpees) and everyone goes to the next station (Burpees goes to KB Swings, KB Swings go to Pullups, Pullups go to the run).

Scoring: Count total # of reps (sum of Burpees, KB Swings, and Pullups), team with the highest # wins.

Community Notes:This Thursday April 22nd, we will host a free nutrition Workshop with Chris Plentus. The portion from 5-6PM will be a basic overview of nutrition (for those of you starting out on your journey). "Beginner: Zone, Paleo, and other Basics." The second portion of the session will occur from 6-7PM for the Nutrition GEEK in everyone (a tad more advanced). "Advanced: Pre and Post Workout; Refining Your Food." You are welcome to come to either, but the Beginner will be more educational and the Advanced will be more FAQ and discussion. This will be FREE for members and non members!

Quote:"Competition is the spice of sports;but if you make spice the whole meal you'll be sick."-George Leonard

4.18.2010

Beat the Streets Fundraiser:Start getting your teams (of 4 athletes) together!!!!We will have a sign up sheet for teams this week. As a gym we need to raise 1K to sponsor an athlete from Steve's Club. If we raise 2K we can sponsor two athletes, etc. The event will happen on Saturday, May 15th at 8am at CrossFit KoP. Please encourage your friends to participate and family to come out to watch. Click here to read more about the event. Shortly, we should have information about a website where donations can be placed or you are welcome to donate at the box.

Quote:"The winners in life think constantly in terms ofI can, I will, and I am.Losers, on the other hand,concentrate their waking thoughts onwhat they should have or would have done, or what they can't do."-Dennis Waitley

4.16.2010

Quote:"I learned that the only wayyou are going to get anywhere in life is to work hard at it.Whether you're a musician, a writer, an athlete or a businessman,there is no getting around it.If you do, you'll win--if you don't, you won't."-Bruce Jenner

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

WHAT: CrossFit KoP will be participating in and hosting the "Beat the Streets" Fundraiser this year.

WHEN: Join us at 8:00AM on Saturday, May 15th, as CrossFit Affiliates and individuals across the country compete in a "Beat The Streets" Fundraiser WOD to support the Steve's Club National Program, a 501(c)(3) non-profit organization for at-risk youth fitness.

WHO: Teams of 4 (any age or level) will compete against other teams across the country. For every $1k raised, Affiliates can sponsor an at-risk athlete for an entire year. All donations go directly to the gyms that will train specific kids and teens in tough neighborhoods to get them off the streets and into CrossFit.

All athletes begin at the same time and switch when the runner returns. When the runner comes back in, he/she goes to Station 1 (Burpees) and everyone goes to the next station (Burpees goes to KB Swings, KB Swings go to Pullups, Pullups go to the run).

SCORING: Count total # of reps (sum of Burpees, KB Swings, and Pullups), team with the highest # wins.

SCALING: For KB swings, there will be a men's weight (1.5 pood/24kg/53lbs) and a women's weight (1 pood/16kg/36lbs). KB swings can be done with dumbbells if necessary. Scaling for youth teams should be determined by the local hosts.

STANDARDS: KB swing - bottom of the KB must face the ceiling, judges should be able to see the athlete's ears. Burpees - athlete must touch their chest to the floor on each rep, how they get down/up is up to them (no pushup is required), and must clap overhead at the top as they jump (should be able to see their ears). Pullup (chest to bar) - athlete can do whatever type of pullup they like, as long as their chest (just below clavicle).

TRANSITIONS: Athletes can only switch stations once they get a high-five from their teammate (prevents athletes from leaving early). During the high-five, the athlete that has just finished at that station will give the arriving athlete the "count" of what they are up to. For example, Athlete A is on burpees, and when Athlete D comes in from the run, Athlete A has done 20 burpees and tells Athlete D "20" and Athlete D begins counting with 21 (this is easier than trying to add it all up at the end).

TEAM DETAILS: Teams must have at least 1 female athlete. We can enter as many teams as we want, but our goal as an Affiliate is to raises $1k (total) to Sponsor an Athlete. Non-affiliated teams and cross-affiliate teams are allowed and encouraged, but are asked to shoot for the $1k target. If a team or Affiliate raise less than $1k, they can still compete and donate whatever possible to Steve's Club.Teams can have kids/teens as athletes on their team (it's up to the host or team to scale the weights appropriately for that athlete). Youth teams (18yrs and younger) are encouraged, with no fundraising requirement to compete.

PRIZES:1st place - 3 months supply of PaleoKits = $450 Value (Package of 25 Large PaleoKits sent each month)2nd place - 2 months supply of PaleoKits = $300 Value (Package of 25 Large PaleoKits sent each month)3rd place - 1 months supply of PaleoKits = $150 Value (Package of 25 Large PaleoKits sent each month)

4.14.2010

Paleo Potluck

When: This Friday April 16th, immediately following the 6:30PM class... about 7:30PM!

What: Everyone should bring their favorite Paleo/Whole9/Zone/Whatever Dish with a recipe card indicating what the ingredients are so people can pick and choose what they want to try. At the end of the night we will collect the recipe cards and put them into an email to send to everyone. Make sure to include your email on the back of the Recipe card as well! Booze is welcome, but will not be supplied.

Where: Donkey's house- Directions at the box.Who: Everyone is welcome, as long as you bring PALEO FOOD!

4.13.2010

Jack Lalanne-Sugarholics...a man way before his time!

W.O.D. 4.14.10

7 Rounds for time of:200M Run7 Wall Balls (14/20) all to a 10ft Target

7 Box Jumps (21"/25")

7 Chest to Bar Pull-Ups

Tough Mudder:If you are missing the Tough Mudder this May and want to participate, there is one coming up later in the year. Click here to check out the Tough Mudder on November 20 and 21nd in Englishtown NJ.

Nutrition:How are you doing with the challenge? How is your month? What are your thoughts feelings? Do you have any questions?

Plentus, Evan, Laura, Dave and myself had the opportunity to go to Robb Wolf's Paleolithic Solution Seminar in Hoboken, NJ this weekend...it was amazing and we want to share it with you! As previously posted in comments, I think a few of you were interested in having a special "nutrition" session. Plentus and I are willing to organize a "nutrition session" for a small group where specific questions could be fielded. Please post to comments if you are interested and we will organize a date and time.

Todd: Is this really my body weight or did Jay load this with his body weight??

W.O.D. 4.11.10

Affiliate Team Tryout WOD's.

* YES, we will be having the regular 9:00am/10:00am/11:00am-CF kids classes today. These will be going on during the affiliate team tryouts. This is going to be a GREAT day we are super excited for all the competitors and WODs.8:00AM) Tabata squats followed by 4 minutes of muscle-ups. You will take your AVERAGE Tabata squat numbers and multiply it by the number of muscle-ups that you can complete in 4 minutes. If you are unable to perform a muscle-up, your score will be your AVERAGE Tabata squat number. In the TABATA, rest will be in any fashion you choose. This workout is 8 minutes in duration.

9:00AM*) Carry your body weight on a barbell 400m for time. You will load a barbell, on the floor, with your body weight and carry it 400m. You can clean it and carry it in a front rack or back rack and you can deadlift it the entire way if you are unable to clean your body weight. There is a 15-minute cap on this workout. For those that do not finish, placement will be determined by distanced traveled.

10:00AM*)Row 1500m, 21 thrusters (75/55#), 21 strict pull-ups (5 MUST be L-pull-ups) for time. There is a 10-minute cap on this workout. For those that do not finish, placement will be determined by those completing the most amount of reps.

11:00AM) 15 consecutive clean and jerks. In this WOD, you will have 10 minutes to determine the highest weight that you can consecutively clean and jerk 15 times. Consecutive means that the barbell must touch and go from the floor. You are allowed to “rest” in the high hang, the front rack, or overhead. The highest weight will determine the winner.

12:00PM) 3 Rounds for time: 10 front squats (200/135#) followed by 90 seconds of double-unders. At the end of the WOD, each double-under performed removes 1 second from your score. There is a 10-minute cap for this workout. For those that do not finish, placement will be determined by repetitions completed.

Quote:

"The power of the human will to compete and the drive to excel beyond the body's normal capabilities is most beautifully demonstrated in the arena of sport."

A special thanks to:Jason for organizing the Affiliate Competition,The Judges for dedicating their time to the community,The Athletes for pushing their bodies to the limit,and to the spectators and family members who were there to cheer for our community.YOU ALL ROCK!!!

4.07.2010

Community Reminder:The Affiliate Tryouts will be going on this Sunday, April 11th starting at 8AM. The Athletes are as follows; Kerry, Kit, Mike V, Plentus, Laura, Nikki, Todd, Aimee, Ditty, Jen S., Joe A.,John, Tim P. & Miranda. If you are still considering trying out...Please do (post to comments or email and let us know)! It will be a FUN day at CFKoP! Spectators/family members and friends are welcome. There is still a need for a few more judges, please post to comments if you are available.

Cool Stats from the CF Games Page:Here are some statistics from the first round of qualifying events:

* 4,507 athletes participated in 32 sectional qualifiers across the globe from Los Angeles to Sydney. This broke down into 3,151 men and 1,356 women.* Of these, 3,365 were in the United States (765 in California alone).* Canada had 466 athletes, while there were 370 in Australia/NZ, and 187 in Europe.* Just over 1,200 of these athletes qualified to compete in the Regionals, where they will take on the majority of the 150 2009 Games competitors (who will compete in their home Regions).* Only 90 individual athletes (45 men and 45 women) will make it through Regionals and compete against the top five athletes from the 09 Games for the title of World's Fittest Man and Woman in July.

4.06.2010

W.O.D. 4.7.10

Hang Snatch5-5-3-3-2-1

then:

Every minute on the minute complete 3 Hang Snatches at 50% of your 1RM, after completion of your 3 Hang Snatches begin toes to bar. The goal is for advanced athletes to complete 100 toes to bar & for intermediate athletes to complete 50 toes to bar, not forgetting each minute on the minute the athlete must begin with 3 Hang Snatches. Your score for the WOD is the total time to complete the indicated reps (either 100/50 Toes to Bar depending on level and ability).

Community Reminder:Massage Therapy will be available this Sunday, April 11th from 9AM-4PM with Judith Gabriel, massage therapist extraordinaire.

What Judith Offers:$100-1-1/2 massage$80-1-hr massage$1.50 a minute up to 14 minutes for chair massage$20 for 15 minutes$40 for 1/2 hour of chair massage$40-1/2 reflexology$60 for 1-hour reflexology

Quote:"Perfection is not attainable, but if we chase perfection we can catch excellence." -Vince Lombardi

4.05.2010

Aimee's grain rebellion started long before she read the Primal Blueprint!

Aimee's first recorded bar muscle-up

How long would you like me to hold this plank?

Happy Birthday Coach Aimee!!!!

32 years ago today, the world was introduced to an incredibly special human being; one that has touched each and every one of our lives. She has celebrated all of our successes so it is only right for us to celebrate her. Her passion for fitness is contagious and her willingness to help each of us meet our most lofty goals is the very foundation upon which CrossFitKoP is built. We thank you for your vision and all that you do to enrich our lives and the lives of those close to our hearts. Happy Birthday Baby!

CROSSFIT KOP CONTACT INFORMATION

Disclaimer

The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.

Hits

World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman